Wellness Wisdom

Posted: 7/9/2014 - Here are a few tips on getting a good night’s rest.

Sleep only when sleepy.Don’t lie in bed more than 20 minutes, get up and do something boring.

Don’t take naps. Stick to a routine…go to bed and get up at the same time each day.

Exercise…but at least 4 hours before bed. Develop a sleep ritual-listen to relaxing music, read something soothing, or have a glass of warm milk.

Use bed only for sleeping-Don’t watch TV, do homework or read in bed…sex is the only exception.

No caffeine, nicotine, or alcohol at least 4-6 hours before bed.

Take a hot bath 90 minutes before bedtime-this raises your body temperature, but it’s the drop in body temperature that will leave you sleepy. Bedroom-A cooler room with plenty of blankets is recommended.

Use earplugs or a white noise machine; wear a mask to shade the sun. Use sunlight to set your biological clock: In the morning, go outside and turn your face into the sun for 15 minutes.